FODMAPs Checklist FODMAPs Lactose Fructose Fructans Galactans Polyols Caution: Milk, Fruits such as Vegetables such Chickpeas, Fruits such as Rich in evaporated apples, as asparagus, lentils, kidney apples, apricots, FODMAPs milk, yogurt, raspberries Brussels sprouts, beans, and soy blackberries, ice cream, pears, peaches, broccoli, products cherries, custard, and mangoes, beetroot, nectarines, certain cheeses watermelon, cabbage, Vegetables pears, peaches, such as ricotta, coconut milk, chicory, garlic, such as plums, prunes, cottage, and coconut cream, leeks, okra, broccoli and watermelon mascarpone dried fruits, onions, radicchio and fruit juices lettuce, shallots, Vegetables such and snow peas as cauliflower, Sweeteners button such as agave Grains such as mushrooms, and and honey wheat and rye snow peas HFCS-based Added fiber such Sweeteners such products such as inulin and as sorbitol, as BBQ sauce, fructo- mannitol, ketchup, and oligosaccharides; xylitol, maltitol, pancake syrup watch items such and isomalt as probiotic (sugar-free Alcohol such supplements, gums/mints, as sherry and granola bars, and cough port wine frozen desserts medicines/drops) Sodas with Fruits such as HFCS watermelon FODMAP Lactose-free Fruits such as Vegetables such Fruits such as Friendly milk, lactose ripe bananas, as bok choy, bananas, free cottage blueberries, bean sprouts, red blueberries, cheese, lactose cantaloupe, bell peppers, grapefruit, free ice cream, grapefruit, butter lettuce, grapes, and sorbet; grapes, carrots, celery*, honeydew, kiwi, certain cheeses honeydew, chives, corn*, lemons, limes, such as lemons, limes, cucumber, oranges, passion cheddar, Swiss, passion fruit, eggplant, green fruit, and Parmesan, strawberries, beans, tomatoes, raspberries Brie, and tangelos potatoes, and camembert, spinach Sweeteners such and mozzarella Sweeteners Garlic-infused as sugar, such as sugar oil glucose, and and maple Gluten-free** aspartame syrup breads/cereals, rice and corn pasta, rice cakes, and potato and tortilla chips * celery keep to 1 stick, corn to ½ cob ** Examine ingredients on gluten-free breads and cereals to ensure other FODMAPs such agave and honey Compiled by Kate Scarlata, RD www.katescarlata.com .